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Protein Intake Calculator
Daily protein goal by bodyweight, activity and fitness objective. No signup — your inputs stay in your browser.
Step By Step
How to Use This Calculator
4 steps
- Enter your weight in kg or lbs.
- Choose the activity or goal level that best matches your situation.
- Your daily protein range appears in grams, along with a per-meal suggestion.
- Use the food table below to plan how to hit your target with local foods.
Worked Example
Example: 70 kg, Muscle Building goal
Use this sample to sanity-check your inputs and understand what the final result represents.
- 1Multiplier: 1.6–2.2 g/kg
- 2Min: 70 × 1.6 = 112g/day
- 3Max: 70 × 2.2 = 154g/day
Final Result
112–154g protein/day → ~37–51g per meal across 3 meals.
Methodology
g/kg body weight multiplier
This section explains the calculation logic, assumptions, and source material used to make the result more trustworthy and easier to verify.
Daily protein (g) = body weight (kg) × multiplier. Sedentary: 0.8–1.0 g/kg (NAM RDA). Light: 1.0–1.2. Moderate: 1.2–1.6. Muscle building: 1.6–2.2 (Morton et al., 2018, BJSM). Weight loss: 1.6–2.4 (Helms et al., 2014, IJSNEM). Lbs are converted to kg at 0.453592 before computing.
Frequently Asked Questions
Why does the RDA say 0.8g/kg but athletes need more?+
The 0.8 g/kg RDA (National Academy of Medicine, 2005) is the minimum to prevent deficiency in sedentary adults — not an optimal target for health or performance. When you exercise, especially resistance training, muscle protein breaks down and needs rebuilding. Research consistently shows active people need 1.2–2.2 g/kg depending on the type and intensity of training.
Why is protein higher for weight loss than moderate exercise?+
During a calorie deficit, the body is more likely to break down muscle for energy. Eating more protein (1.6–2.4 g/kg) helps preserve lean mass while losing fat. A 2014 meta-analysis by Helms et al. in the International Journal of Sport Nutrition found that leaner individuals in a deficit benefited from even higher protein intakes.
Does eating more protein build more muscle indefinitely?+
No — there's a ceiling. A 2018 meta-analysis by Morton et al. in the British Journal of Sports Medicine (49 studies, 1,800 participants) found that muscle-building benefits plateau at around 1.62 g/kg per day on average. Going higher doesn't hurt, but the extra protein is simply used as energy.
Is plant protein as good as animal protein?+
Animal proteins (chicken, fish, eggs, dairy) are 'complete' — they contain all essential amino acids in good proportions. Most plant proteins are lower in one or more essential amino acids, though lentils, soy, and quinoa come closest to complete profiles. If you're vegetarian or vegan, eating a variety of protein sources (dal, paneer, eggs if vegetarian, soy) across the day covers all amino acids without needing to worry about combining them at every meal.
How should I spread protein across the day?+
Research suggests muscle protein synthesis is maximised by spreading intake across 3–4 meals rather than eating most protein in one sitting. A practical target is 25–40g per meal. Dal and rice at lunch, fish or chicken for dinner, and eggs or chhana at breakfast covers this pattern reasonably well for a typical Bangladeshi diet.